Physical activity is an integral part of a healthy régime, especially when you have diabetes. People with diabetes need to follow a diabetes management plan to control their blood sugar level, and exercise is the best way to keep it in the targeted range. Most diabetes management plans include exercise that helps maintain weight, lower blood pressure, lower harmful LDL saturated fat and neutral fats, strengthen muscles and bones, decrease anxiety, and enhance overall well-being. Additionally, for diabetic patients, exercise keeps the insulin level in control.
If you are working to cope with diabetes or trying to prevent it, exercise is the foremost step for making diabetes-free health. The advantages of exercise to health are indisputable, and it is a proven way to keep blood sugar and insulin level in check.
However, most diabetes management plans consist of various types of exercises for diabetes, and most are simple ones. There are no guidelines for diabetes people except checking the blood sugar levels regularly. As per the ADA, adults diagnosed with type 2 diabetes must perform a minimum of 150 minutes of exercise a week, and it can vary from essential to intensive physical activity.
The correct time to exercise is one to three hours after finishing the meal, when your blood sugar level is higher. If you use insulin, it’s vital to test your blood sugar before working out. If the sugar level is 100 mg/DL or below, consuming a piece of fruit or having a healthy snack will increase it.
How Exercise Improves Insulin Health?
Exercise helps drop blood glucose levels and improve insulin throughout the body for prediabetes and type 2 diabetes patients. Let’s figure out how: To know more, check on Relifesports.com.
Consuming Excess Blood Sugar
The instant benefit of exercise is dropping the high blood sugar levels, and intense physical activity prompts the excessing glucose from the arteries into the muscles and organs when you are working out. That’s why it is suggested for people to walk after having meals.
Muscles are the most underrated in blood sugar and diabetes management; nearly 80% of the blood sugar moves to the muscles when you eat. Hence, the lower muscle mass has a lower ability to clear glucose from the arteries. On the contrary, more muscle mass means a high probability of glucose sink.
Improving Weight Loss
10% of the weight-loss enhances A1C, which will drop within-in 2-3 months, taking the blood-sugar level down with it. A 70-30 ratio works best for weight loss, where 70% is for the nutrition, and 30% is for the exercise. Nutrition is the driving factor for weight loss, and exercise burns calories, the blend of both helps provide the best result for your efforts.
Losing Abdominal Fat
Abdominal fat plays a critical role in insulin growth and the battle against type 2 diabetes. It is also known as visceral fat. The fat cells are responsible for storing the energy, but these cells can make and release chemicals and hormones that hinder the body from using insulin. While trying to lose Abdominal fat, intense training proved to be the most beneficial. Make sure your diabetes management plan covers this portion of the body.
Exercises for Diabetes
If you’re inactive and consider initiating an exercise program, consulting a diabetes management specialist would be good. Starting slow is a great way to build up to your goal. So, look at some basic yet practical exercises you can begin with.
Walking doesn’t require any gym subscription or costly equipment, all you need is comfortable sports shoes and a park to walk, and you can start anytime. A 30 minutes walk five days a week is enough to achieve the minimum recommended target. As per the 2021 survey, walking can help to lower blood pressure, HbA1c levels, and body mass index.
As per studies, cycling at a moderate speed for an hour is helpful for people with diabetes, as it divides the blood sugar levels within 24 hours. Even fast cycling for only half an hour can decrease levels for an entire day. However, if you have a problem with joint pain, try to choose low-impact exercise.
Swimming is another simple yet effective exercise option that helps lower the blood sugar levels of diabetic people. This water activity is excellent for people living with diabetes. It can decrease the risk of cardiac disease and help control blood sugar levels in Type 2 diabetes. It upsurges insulin sensitivity and can donate to weight loss or sustaining a healthy weight.
Weightlifting and other physical activities strengthen your muscle mass and burn excess calories from the body throughout the day, and it also boosts blood glucose control. If you want to add weightlifting to your weekly exercise routine, you can use weight machines, weights, or even heavy home items. But for intensive workouts, consider consulting diabetes management experts or hiring a fitness trainer for supervision. You can also get resistance band workouts.
Yoga is an ancient way of taking care of the body, and most diabetes management plans are set up around it. As per 2016 studies, it has been proved that yoga is beneficial for type 2 diabetes people and manages their blood glucose, cholesterol levels, and weight. It also helps lower your blood pressure, improves sleep quality, and lightens the mood.
You can sign up for offline or online classes for yoga, and many gyms also provide this facility. An expert trainer will guide you to make a proper posture and the right way of breathing.
Exercise is a crucial part of your type 2 diabetes management treatment plan. Exercising at least 150 minutes a week can help you lose weight, improve your heart health, and control your blood sugar. Working out at home is low-cost and makes exercise more convenient. Hence, select an exercise routine or customized diabetes management plan as per your convenience and stick with it until you manage to keep diabetes under control or get rid of it completely.